Bedtime Stretches for Relaxation

When I was cleared to work out after Liv’ s birth, I couldn’t wait to get back into sweaty interval training. Finding my personal max and soaked in sweat sounded like a dream to me. After P’s birth, I couldn’t wait to Orangetheory and Spin again. (Hopefully I’ll be back at OTF in the new few weeks as my hand gets stronger!)

After my recent hiatus, I had one thing on my mind: yoga.

Yogaaaaaaa.

I was craving a fiercely heated room, finding my way into familiar poses, and soaking it all in during savasana. I still haven’t been able to take a class -push-up and plank feel great but I’m not quite ready for a full practice- but I’ve been incorporating bits of yoga into my daily life. Maybe it’s a reminder to stay in the present moment (instead of rushing through the “what-ifs” in my brain), or a few deep breaths to center myself. It might be a quick flow with Liv (she’s a big yoga fan), or a simple stretching routine before bed.

This is the perfect way to wind down after a long day. It only takes a few minutes to stretch your muscles, become mindful of your breath, and ease your way into sleep. I find that setting a timer for 5 minutes to stretch and breathe helps me fall asleep faster, and as an added bonus, I’ll tack on 5-10 minutes of meditation. Afterwards I feel peaceful, centered, and ready to crash out.

Remain seated. Take an inhale and as you exhale, let your left your right ear fall towards your right shoulder. Make sure to keep both shoulders pressing down. Inhale back to center, and exhale to bring the left ear towards the left shoulder. Complete 3-5 on each side.

3) Overhead reach

Remain seated. Inhale to bring your right arm up overhead, close to your ear. Keep your shoulders pressing down. As you exhale, bring your right arm up and over to the left side, slightly bending your left arm to support you. Inhale back to center, and exhale to bring your left are up and complete on the other side. Optional: extend one leg out towards the side where you are reaching. (So if your right arm is up, your left leg is out.) Complete 3-5 on each side.

4) Spinal twist

Bring one knee in towards your chest, and extend the opposite leg straight in front of you. Whichever leg is out, use the same arm to “hook” your elbow in front of your knee. Take a big inhale to lift the crown of your head and decompress your spine, and exhale to gently twist. Go easy with this one. Hold for 5 breaths on one side before switching to the other side.

5) Fish pose

Extend both legs in front of you and point your toes. Bend your elbows straight behind you, and keep your fingertips pointing forward, and place them directly under your hips. As you inhale, lift your chest, and exhale to gently take your gaze towards the ceiling, or back behind you. Take 3-5 deep breaths.

Take 5-10 minutes to sit and breathe. If it helps you, think of a mantra as you meditate. Also, don’t try to fight any random thoughts that come into your brain. Acknowledge them, and try to let them go. More meditation tips here.

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About Me

Hi, gorgeous! I'm so glad you're here. Welcome to The Fitnessista, a healthy lifestyle blog emphasizing quick workouts, quick recipes and adventures as a wife and mom. Though I am a certified personal trainer, group fitness instructor and weight loss specialist, the information posted here is not intended to substitute the advice of a medical professional. Please check out the About page for more info. Thank you for reading! <3